The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types of Insomnia

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Overview

The 50 million Americans who suffer from insomnia need - and want - this answer now. There is no "one size fits all" solution to insomnia because, as this revolutionary book illustrates, there are three types that affect those who suffer from it: difficulty falling asleep, difficulty staying asleep, and broken sleep. And each of them requires a specialized treatment program. Now, leading experts in the evaluation and treatment of insomnia ...

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The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types of Insomnia

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More About This Book

Overview

The 50 million Americans who suffer from insomnia need - and want - this answer now. There is no "one size fits all" solution to insomnia because, as this revolutionary book illustrates, there are three types that affect those who suffer from it: difficulty falling asleep, difficulty staying asleep, and broken sleep. And each of them requires a specialized treatment program. Now, leading experts in the evaluation and treatment of insomnia deliver personalized programs that provide relief for solve such persistent sleep problems as:

  • Sunday night insomnia
  • Anxiety caused by the "dread of bedtime"
  • Waking before the alarm
  • Awaking with a sudden start or jolt
  • Scattered sleep patterns

Based on cutting-edge knowledge of circadian rhythms developed in research labs for decades, this is the first sleep program that helps readers to self-diagnose and treat their particular type of insomnia.

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What People Are Saying

From the Publisher
"For insomniacs who don't want a cosmetic solution, this guide digs deeper, and is likely to get better, more permanent results." - Kirkus Reviews
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Product Details

  • ISBN-13: 9780399532979
  • Publisher: Penguin Group (USA) Incorporated
  • Publication date: 12/5/2006
  • Pages: 272
  • Sales rank: 390,385
  • Product dimensions: 6.14 (w) x 9.06 (h) x 0.71 (d)

Meet the Author

Dr. Paul Glovinsky is the Clinical Director of the Capital Region Sleep/Wake Disorders Center in Albany, NY. He also maintains a private practice in New York City as a clinical psychologist specializing in the treatment of sleep disorders. Dr. Glovinsky is an Adjunct Professor at The City College of the City University of New York and a Diplomate of the American Board of Sleep Medicine. He has been featured in numerous print, radio, and television stories on topics ranging from sleep disorders to test anxiety.
Dr. Arthur Spielman is recognized as one of the foremost experts on insomnia in the world. A Diplomate of the American Board of Sleep Medicine, Dr. Spielman has been a consultant on insomnia to the National Institutes of Health for over twenty years. He is Professor of Psychology at The City College of the City University of New York and Associate Director at the Sleep Disorder Centers at New York Methodist Hospital and New York Presbyterian Hospital. He has also provided public education about sleep.

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Table of Contents

Introduction: How Can I Mend My Broken Sleep? 1
Part 1 Catching the Wave of Sleep
1 Why Is Sleep So Unreliable? Discovering Why Sleep Doesn't Come Naturally 15
Sleep Hygiene Instructions 17
Sleep Is Complicated 19
Thinking Can Cause Insomnia 20
Insomnia Can Be Learned or Innate 22
Socialization Can Cause Insomnia 25
Sleep Is a Risk 27
Sleep Is Out of Your Control 29
2 How Is Sleep Supposed to Happen? Building a Wave of Sleep 31
Sleep and Wakefulness Come in Waves 32
Simple Models of Sleep 33
Sleepiness and Alertness Are Generated Independently 35
The Wave of Sleep 37
The Sleep Drive 38
The Alerting Force 40
Circadian Rhythms 43
Building a Wave of Sleep 44
The Sleep Drive and Alerting Force in Everyday Life 48
3 How Did I Get Insomnia? Learning About the Three Types of Sleeplessness and How They Arise 51
Do You Have Insomnia? 52
The 3P Model of Insomnia 55
Predisposing Characteristics 57
Physiological Hyperarousal 58
Cognitive Hyperarousal 59
"Night Owls" and "Morning Larks" 60
Anxiety and Depression 64
Precipitating Events 67
Perpetuating Attitudes and Practices 68
Extending Bedtime to Gain More Sleep 69
Using Naps and Stimulants to Counter Sleep Loss 70
Sleep Aids 74
Counterproductive Beliefs and Attitudes About Sleep 79
4 What Does Sleep Mean to Me? Challenging Your Beliefs About Sleep 83
Sleep Is Meaningful 87
Sleep as a Pleasure 89
Sleep as an Escape 91
Sleep as a Waste of Time 93
Sleep as Letting Go 95
Clearing Your Mind for Sleep 96
Part 2 The ABCDEs of Sleep
5 Preliminary Treatment: Identifying Which Type of Insomnia You Have and Preparing Yourself for Better Sleep 108
Address Your Insomnia Factors 108
Improve Your Sleep Hygiene 114
Seek Treatment for Your Depression 118
Counter Hyperarousal with Exercise, Behavior Therapy, or Pharmacologic Treatments 120
Question Your Beliefs About Sleep 126
Boost Your Sleep Drive 128
Start Your Sleep Log 128
How to Complete Your Log 130
Did You Log a Typical Week? 132
Find Your Average Bedtime and Average Rising Time 133
Find Your Average Sleep Time and Average Wake Time 135
Calculate Your Target Time in Bed 136
Raise Your Body Temperature 137
Choose the Right Time for Bed 139
You Have Difficulty Falling Asleep 140
You Have Difficulty Staying Asleep 140
Your Sleep is Broken Throughout the Night 141
Differentiate Your Therapy 142
Ease Your Mind 143
Relaxation Training 144
Guided Imagery 144
6 Answers for Difficulty Falling Asleep 146
Problem: Sunday Night Insomnia 147
Answer: Limit Weekend Oversleeping 148
Problem: It Usually Takes an Hour to Fall Asleep 149
Answer: Maintain a "Buffer Period" 149
Answer: Gauge Your Readiness for Sleep 151
Answer: Set Aside "Worry Time" 152
Answer: Follow Stimulus Control Instructions 154
Answer: Use Melatonin to Induce Sleep 155
Problem: It Usually Takes Several Hours to Fall Asleep 157
Answer: Chronotherapy 158
Answer: Bright Light Treatment 161
Setting Up Your Bright Light Device 166
Scheduling Your Bright Light Treatment 167
Answer: Use Dark or Blue-Blocking Sunglasses to Filter Evening Light 170
7 Answers for Difficulty Staying Asleep 175
Problem: You Awaken After a Few Hours of Sleep 176
Answer: Stimulus Control Instructions 176
Answer: Seek Evaluation and Treatment for Depression 178
Answer: Set Aside "Worry Time" and Maintain a "Buffer Period" 178
Answer: Use Bright Light to Delay Your Sleep Phase 180
Answer: Use Dark or Blue-Blocking Sunglasses to Filter Morning Light 181
Answer: Use Hypnotic Medication to Prolong Sleep 182
Anxiety or Depression 183
Excessive Daytime Sleepiness 183
Altered Timing of Sleep 184
Choosing a Medication 184
8 Answers for Broken or Irregular Sleep 187
Problem: Your Sleep is Broken 188
Answer: Sleep Restriction Therapy 189
Problem: Your Sleep Is Scattered Around the Clock 195
Answer: Reserve Time for Wakefulness Instead of Sleep 196
Problem: You Awaken About Every Ninety Minutes 200
Answer: Screen for REM Sleep Disordered Breathing 201
Answer: Review Your Use of Alcohol and Medications 201
Answer: Calm Your Dreams 202
Problem: You Work a Variable Shift- No Set Work or Sleep Schedule 203
Answer: Anchor Sleep 205
Problem: You Work a Night Shift 207
Answer: Wear Dark or Blue-Blocking Sunglasses in the Morning 207
Answer: Nap Before Your Shift 209
Answer: Obtain Bright Light Exposure At Work 209
Answer: Protect Your Sleep from Daytime Intrusions 210
9 Easing Into Sleep 212
The Threshold of Sleep 214
Learn to Enjoy Your Rest 216
Breathe Easy 219
Relax Your Muscles 220
Ease Your Mind Inward When the World Outside is Chaotic 223
Focus Outward When the Turmoil Lies Within 226
Afterword 231
Endnotes 239
Index 247
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